Athletics & Wellness Grade 4 45 min

Building a Bedtime Routine

Getting a good night's sleep helps you have energy for school and fun! This lesson will teach you how to create a bedtime routine, which is like a superpower for falling asleep easier and waking up happy.

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What & Why

A bedtime routine is a set of things you do in the same order every night before you go to sleep. It's like a signal to your brain and body that it's time to wind down and get ready for rest.When you sleep well, you can think more clearly, have more energy to play, and be in a better mood. A good routine makes that happen by helping you fall asleep faster and sleep more deeply!
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Example 1 — Leo's Relaxing Routine

Leo loves to play, but he knows rest is important. Here's his routine:Tidy Up Time: 30 minutes before bed, he puts his toys away. A clean room feels calm.Brush & Wash: He brushes his teeth and washes his face. It's a fresh start for the night!Story Time: He snuggles up and reads a book with his dad for 15 minutes.Lights Out: He says goodnight, the lights go out, and he closes his eyes, thinking about his favorite part of the day.
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Example 2 — Maya's Mindful Wind-Down

Maya has a lot of thoughts at the end of the day. Her routine helps her calm her mind:Warm Bath: An hour before bed, she takes a warm bath. It helps her muscles relax.Journal Time: She spends 10 minutes writing or drawing about her day in a special notebook.Gentle Stretches: She does a few slow, easy stretches on her rug to get rid of any wiggles.Quiet Music: She listens to soft, instrumental music as she gets into bed.

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Sample Practice Questions

Beginner
What is the main purpose of a bedtime routine?
A.To signal to your body and brain that it's time to sleep.
B.To make your bedroom look clean before morning.
C.To finish all your homework as fast as possible.
D.To have more time to play video games at night.
Beginner
Leo feels really excited and full of energy after playing a fun game right before his bedtime. What would be the BEST choice for him to do next?
A.Play one more quick round to get the excitement out.
B.Read a calm book for 15 minutes to help his mind relax.
C.Watch a fast-paced cartoon to distract himself.
D.Run around his room a few times to use up the energy.
Beginner
Which of these activities is best to include in a calming bedtime routine?
A.Watching an action movie.
B.Playing a competitive online game.
C.Listening to a quiet story or soft music.
D.Having a long, serious talk about a problem.

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More from Rest & Recover — Sleep Routines & Energy

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Frequently asked questions

What grade level is "Building a Bedtime Routine"?

Building a Bedtime Routine is a Grade 4 Athletics & Wellness lesson on ExcelOS.

What will I learn in Building a Bedtime Routine?

Getting a good night's sleep helps you have energy for school and fun! This lesson will teach you how to create a bedtime routine, which is like a superpower for falling asleep easier and waking up happy.

Is "Building a Bedtime Routine" free to practice?

Yes. You can read the tutorial preview for free, and signing up for a free ExcelOS account unlocks the full tutorial and all practice questions with instant feedback.

How many practice questions are included with Building a Bedtime Routine?

This lesson includes 12 practice questions across multiple difficulty levels, each with instant feedback and explanations.

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